You probably know that alcohol, excess caffeine, and raw milk can all be harmful to your developing baby, but it can be challenging to know what drinks are safe.
Safe pregnancy drinks are part of a healthy pregnancy diet. Pregnant women experience a 45% increase in blood volume. It is vital to the baby that a pregnant woman maintains healthy amniotic fluid levels. Drinking enough liquids throughout the day helps support blood volume and amniotic fluid levels.
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When you’re drinking for two, choose beverages that are low in sugar and offer nutritional or medicinal benefits. (And make sure to drink plenty of water!)
What drinks are safe during pregnancy? Water, milk, and herbal teas are all some of the best drinks to keep you and your baby safe during pregnancy.
Thankfully, being pregnant doesn’t mean the end of your social life or social drinking. As long as you reach for a non-alcoholic drink, you can keep the good times rolling.
Our rosé at Surely is alcohol-free and made to taste like the real thing because it starts off just like the real thing. We’ve just removed the alcohol content for you!
If you feel like you’re drowning in water and need a glass of anything else to meet your hydration needs, keep reading. There are many safe, healthy, and flavorful beverages to choose from.
1. Water
Water should be your go-to beverage during pregnancy because it contains no excess calories or sugars found in most flavored beverages. This is especially important in pregnancy when maintaining a healthy weight lowers your risks for developing gestational diabetes.
How much water should I drink during pregnancy? Assuming you’re drinking six to eight 8-ounce glasses of water every day, drink 8 more ounces per day of water during pregnancy.
What are the health benefits of drinking water while pregnant? Water helps your body absorb important nutrients that you’re getting from prenatal vitamins and that baby-friendly diet you’ve started.
You’ll feel better drinking more water, too! It can help reduce, even prevent, unwelcome byproducts of pregnancy, like cramps, constipation, fatigue and urinary tract infections.
The best water to drink when pregnant is filtered tap water or purified bottled water in BPA-free bottles. Tap water is well regulated by the Environmental Protection Agency (EPA), but running it through additional filters can ensure even higher levels of safety for you and baby.
2. Milk
Dairy milk is a healthy option for pregnant women, particularly toward the end of a pregnancy when the baby’s bones are forming. It’s full of calcium and protein, and can be lower in fat if you go for skim or low-fat milk.
Just make sure the milk you’re drinking is pasteurized. You shouldn’t have a problem with this at most chain grocery stores in the United States, but it isn’t a bad idea to check labels if you’re in a specialty market or visiting an organic dairy.
The pasteurization process kills off harmful bacteria like Listeria and E. Coli.
3. Herbal Tea
Herbal tea is not true tea. True tea (green tea, black tea, oolong tea, etc.) contains caffeine, which is not safe for pregnant women.
True tea lovers who enjoy multiple cups in their day will need to start substituting with herbal teas to stay within the recommended amount of caffeine.
What can I drink instead of coffee when pregnant? Herbal tea is a common choice for pregnant women trying to lower their caffeine intake without losing the comforts of a hot drink to sip.
What drink is good for preventing morning sickness? Ginger, lemon balm, and peppermint teas have been known to lessen morning sickness symptoms, and raspberry teas can give you an antioxidant boost.
Just stick to what’s commercially-available, as you may not be able to confirm ingredients in loose-leaf varieties.
4. Alcohol-Removed Wine
Alcohol-removed wines are alcohol-free substitutes for people avoiding alcohol for one reason or another.
Is it safe to drink alcohol while pregnant? Despite discussions around “safe levels” of alcohol for pregnant women, no amount of alcohol has been proven safe to drink while pregnant. Even one glass of wine might be dangerous for the healthcare of your growing baby.
What are the risks of drinking alcohol while pregnant? Birth defects, low birth weight, premature birth, and any number of disorders on the fetal alcohol spectrum are all possible risks of drinking alcohol while pregnant.
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That doesn’t mean you have to give up on all of the nice things.
Non-alcoholic beer and alcohol-removed wines, like Surely’s non-alcoholic rosé and sparkling white, have come a long way in resembling the real thing. This way, you can have your sips knowing you’re making a safe choice.
While there are trace amounts of alcohol in our delicious rosé, it’s well below the 0.5% threshold required by the Food and Drug Administration to be labeled non-alcoholic. To keep things in perspective, you’ll find the same amount of alcohol in kombucha and many fruit juices because of natural fermentation.
5. Flavored Water
Bored of plain water? Flavor it with fresh produce!
Mint, berries, cucumber, watermelon and citrus can all make a glass of water even more refreshing.
Just make sure to thoroughly wash anything you’re dropping into your glass.
Fun fact on citrus: Sniffing lemons or sipping on some lemonade can ease nausea symptoms, so throw a wedge or two into your water bottle before you head out if you’re not feeling so hot.
6. Decaf Coffee
Decaf coffee can go a long way to satisfy a coffee-lover’s need for their daily cup of joe.
For a healthy pregnancy, doctors recommend no more than 200 milligrams of caffeine per day, which is about two, 6-ounces cups of coffee.
Even decaf contains small amounts of caffeine, so make sure you’re not crossing over that threshold of recommended caffeine if you’re chugging multiple cups in a day.
In large amounts, the caffeine in coffee and other caffeinated beverages can cause a rapid heart in your baby as it passes through the placenta.
While caffeine will be metabolized, this process takes up to three times as long in an unborn baby. There’s just not enough information out there about what that means long-term to make guzzling pots of coffee worth it.
7. Sparkling Water
Sparkling water, or seltzers, are great alternatives to sugary soft drinks. Just avoid bubbly drinks with added caffeine or artificial sweeteners.
While pregnant women can drink sodas while pregnant, they’ll need to track the caffeine and sugar levels to stay within safe limits. If you’re going to choose between soft drinks, it’s best to avoid the artificial sweeteners found in diet soda.
Sparkling water can also be a great base for mocktails, which are elevated takes on those kiddie cocktails from your youth.
Consider DIY recipes that will give you a nutrition boost on top of the novelty of your non-alcoholic drinks, like antioxidant-rich berry garnishes or a little freshly-grated ginger to knock out any nausea.
8. Vegetable Juice
Pasteurized vegetable juices are a low-sugar substitute to fruit juices. Juices made out of beets and carrots are naturally a little bit sweeter than other green veggies, so they’ll better mimic those fruit juice flavors you may be craving.
Beet juice also has the added benefit of lowering blood pressure in some pregnant women. But if you’re at risk or already suffering from high blood pressure, talk to your obstetrician about your diet plan.
Making your own veggie juice is a great idea so you can steer clear of any additives in commercial brands. Make sure any vegetables you’re using are properly washed and that you’re drinking your juice right after it’s pressed.
9. Kefir
Kefir is a pasteurized, fermented milk drink rich in probiotics that can be beneficial during pregnancy in preventing preeclampsia and other complications.
The consistency is a bit thicker than the usual smoothie, so you may find it hard to hit your daily hydration goals with kefir, but it’s a positive addition to any healthy diet.
10. Sports Drinks with Electrolytes
Sports drinks like Gatorade or Powerade are a good way to replace essential electrolytes that you may be missing from all those recent trips to the ladies’ room.
Keeping the proper balance of electrolytes, such as sodium and potassium, can also help with morning sickness or leg cramps (a common complaint of pregnant women after the first trimester).
Is Gatorade safe for pregnant women? Gatorade is a safe choice to restore electrolytes in pregnant women. Just make sure you’re enjoying sports drinks in moderation, as they’re often high in added sugar.
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Avoid energy drinks altogether, since they pack more of a caffeine punch than a cup of coffee and usually contain high levels of sugar.
11. Fruit Juice
A little bit goes a long way when it comes to fruit juice, especially if you’re buying it at the store.
How many servings of fruit juice are recommended while pregnant? When pregnant, it’s best to stick to one glass of juice each day.
It’s fine to have fruit juice in moderation during pregnancy, but it shouldn’t be your main hydration source due to its high calorie and sugar content.
One way to enjoy your favorite juice flavor without the high sugar is to dilute it with water.
What is the best juice to drink while pregnant? Pomegranate and orange juice are the best juices to drink while pregnant. Pomegranate is rich in folate, which is vital for a healthy pregnancy. Orange juice, especially fortified varieties, offer calcium with vitamin C and a boost of potassium.
Blending your own fresh fruit juice is also a good option, as long as you’re thoroughly washing the fruits before tossing them into your blender. Drink any fresh juices within a day or two of making them.
You can safely drink a variety of all-fruit juices while pregnant, but if you’re buying a bottle at the store, make sure it’s pasteurized by checking the label.
12. Broth
It doesn’t get much more comforting than soup, and sometimes a hot bowl of broth is just what you need when you’re not feeling like yourself. If you want the added benefit of ginger for nausea symptoms, try a ginger tumeric bone broth.
It’s best to stick to low-sodium varieties of chicken broth or miso and avoid heavy, cream-based soups. You aren’t getting much hydration from that bowl of chowder!
Can I make my own bone broth? Yes, homemade bone broth is a fantastic choice, and making your own broth is surprisingly easy. You can use leftover bones from a roast chicken or roast “soup” or “marrow” beef bones at 450 degrees for 30 minutes until golden brown. If you’re unsure which bones to buy, ask the butcher at your local grocery store.
To make broth in a stock or crockpot, scrape the roasted bones and any pan drippings into the pot with a mix of any raw carrots, celery, onion, lemon, or fresh thyme you have on hand. Fill the rest of the way with water, and simmer on low for 12 hours.
Homemade broth will keep in the fridge for 3-4 days or can be frozen for up to 6 months.
13. Smoothies
If you’re on a healthy eating plan already, yummy green smoothies might already kick off your day. It’s fine to keep that up during pregnancy, especially if you want to bump up your consumption of whole fruits and veggies.
As with your fruit juices, you’ll want to wash anything you’re blending thoroughly beforehand. Try to avoid adding sugar into the mix, as you’ll be getting enough natural sugar from the fruits you’re using.
If you’re going store-bought, just make sure you’re buying smoothies from pasteurized juices.
14. Coconut Water
Coconut water is more similar to sports drinks than flavored waters, in regards to electrolytes per ounce. This is a good way to curb nausea if you prefer the taste of coconut water to Gatorade, as long as you’re sipping it in moderation.
Bonus! Coconut water is higher in sodium than many of your other hydration options. Keep this in mind when arranging your overall diet.
15. Milk Alternatives
If you’re lactose intolerant, seek out non-dairy alternatives such as soy milk, oat milk, and nut milk, that are fortified with calcium for a similar benefit. Soy milk is usually a safe bet, with more protein than many of the others. One part of being pregnant is getting good at reading labels.
16. Protein Shakes
Protein shakes are a top choice for women trying to fulfill their daily protein requirements, especially in the early stages of morning sickness when raw meat is enough to make you gag.
Drinks That Pregnant Women Should Avoid
What drinks should pregnant women avoid? Pregnant women should avoid these 7 drinks during pregnancy:
- Alcohol
- Unpasteurized milk
- Unpasteurized juices
- Unpasteurized kombucha
- Caffeinated beverages
- Sugary sodas
- Drinks with artificial sweeteners, like diet soda
Water should be your primary source for hydration throughout your pregnancy, but options are a pregnant woman’s best friend.
If you want to get a little creative, you can enjoy a glass of alcohol-removed wine.
Check with the American College of Obstetricians and Gynecologists or talk to your healthcare provider if you’re questioning a beverage choice. Remember that even after giving birth, it is important to be mindful of what you are drinking while breastfeeding.
Sources
- Association between prenatal exposure to bisphenol a and birth outcomes: A systematic review with meta-analysis
- Physiological changes in pregnancy: review articles
- Impact of Fetal Alcohol Exposure on Body Systems: A Systematic Review
- Pregnancy-induced Changes in the Pharmacokinetics of Caffeine and Its Metabolites
- Timing of Probiotic Milk Consumption During Pregnancy and Effects on the Incidence of Preeclampsia and Preterm Delivery: A Prospective Observational Cohort Study in Norway
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